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Crispy cod with pea mash and lighter tartare sauce recipe

60 ratings

In partnership with Diabetes UK

A British classic, but not as you know it! Cooking the cod on the barbecue gives it a mouthwateringly crispy skin, which tastes delicious served with a fragrant pea mash and a homemade tartare sauce. This summery supper is not only gluten-free and protein-packed, but it also contains two of your five a day. See method

Serves 4
5 mins to prepare and 15 mins to cook
335 calories / serving
Healthy
Gluten-free

Ingredients

200g Greek-style yogurt
2 tbsp capers, drained, rinsed and chopped
2 gherkins, drained, rinsed and chopped
1 small shallot, very finely chopped
2 tbsp chopped parsley, plus a few leaves to garnish
500g (1lb) fresh or frozen peas
2 garlic cloves, crushed
1 tbsp chopped mint (optional)
1 tbsp olive oil, plus extra to drizzle
½ lemon, juiced
4 x 140g skin-on boneless cod fillets
2 large carrots, peeled and thickly sliced

If you don't have cod, try using another white fish

Each serving contains

Energy
1410kj
335kcal 17%
Fat
13g 18%
Saturates
4g 22%
Sugars
16g 18%
Salt
1.2g 21%

of the reference intake
Carbohydrate 22.9g Protein 34g Fibre 10g

Method

To make the tartare sauce, put the yogurt (reserve 2 tbsp) in a bowl and stir in the capers, gherkins, shallot and chopped parsley. Set aside.
In a pan of boiling water, cook the peas for 3 minutes. Drain then return to the pan with the garlic, mint (if using), oil, lemon juice and the reserved yogurt. Crush lightly with a fork to give a chunky mash. Keep warm.
Heat a barbecue or griddle pan until hot. Season the fish and put skin side down on the barbecue or griddle. Cover and cook for 5-6 minutes until the fish is opaque and cooked through. Remove and rest skin side up for 2 minutes.
Steam the carrots for 3-5 minutes, until tender. Divide the pea mash between plates, top with the fish and a dollop of tartare. Serve with the carrots, reserved parsley and a drizzle of olive oil.

See more BBQ fish & seafood recipes